Comparing Nutrients in 1 pound Oatmeal Reduced-calorie Bread VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Oatmeal Reduced-calorie Bread	13%	13%	74%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Oatmeal Reduced-calorie Bread	Boiled Broccoli	Recommended Dietary Allowance
Energy	33% 953kcal	5.47% 159kcal	2900kcal per day for Men 19-50 years
Fat	16.4% 16g	1.9% 1.86g	97g per day for Men 19-50 years
Saturated Fat	8.5% 2.7g	1.1% 0.36g	32g per day for Men 19-50 years
Omega 3	18% 0.29g	33.7% 0.54g	1.6g per day for Men 19-50 years
Omega 6	34.4% 5.85g	1.36% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	151% 196g	25% 32.6g	130g per day for Men 19-50 years
Sugars	NA	8.7% 6.3g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	4.63% 3.36g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	% 2.22g	g per day for Men 19-50 years
Sucrose	NA	% 0.36g	g per day for Men 19-50 years
Fiber	NA	39.4% 15g	38g per day for Men 19-50 years
Protein	61.6% 34.5g	19.3% 10.8g	56g per day for Men 19-50 years

Vitamins

	Oatmeal Reduced-calorie Bread	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	39% 349μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	132% 1.58mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	98% 1.27mg	43% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	86% 13.7mg	15.7% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39% 1.95mg	56% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.7% 0.2mg	69.8% 0.91mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	62.4% 249μg	122% 490μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	19% 0.45μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1% 0.91mg	327% 294mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	44% 6.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	533% 640μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oatmeal Reduced-calorie Bread	Boiled Broccoli	Recommended Dietary Allowance
Calcium	52% 522mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	30.7% 0.28mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.45% 18μg	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	130% 10.4mg	38% 3.04mg	8mg per day for Men 19-50 years
Magnesium	26% 109mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	106% 2.44mg	38.3% 0.88mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	64.8% 454mg	43.4% 304mg	700mg per day for Men 19-50 years
Potassium	16.5% 562mg	39% 1329mg	3400mg per day for Men 19-50 years
Selenium	190% 104μg	13% 7.26μg	55μg per day for Men 19-50 years
Sodium	117% 1760mg	12.4% 186mg	1500mg per day for Men 19-50 years
Zinc	34.2% 3.76mg	18.6% 2.04mg	11mg per day for Men 19-50 years
Water	5.4% 200g	11% 405g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Oatmeal Reduced-calorie Bread vs Boiled Broccoli:

• Oatmeal Reduced-calorie Bread has 5.5 times more Vitamin B1, 2.3 times more Vitamin B2, 5.5 times more Vitamin B3 and more Vitamin B12 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains more Vitamin A, 1.4 times more Vitamin B5, 4.4 times more Vitamin B6, 2 times more Vitamin B9 and 324.5 times more Vitamin C than Oatmeal Reduced-calorie Bread.

Comparing minerals per 1 pound for Oatmeal Reduced-calorie Bread vs Boiled Broccoli:

• Oatmeal Reduced-calorie Bread has 2.9 times more Calcium, 1.6 times more Copper, 3.4 times more Iron, 2.8 times more Manganese, 1.5 times more Phosphorus, 14.4 times more Selenium, 9.5 times more Sodium and 1.8 times more Zinc than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 2.4 times more Potassium and 2 times more Water than Oatmeal Reduced-calorie Bread.
• Both Oatmeal Reduced-calorie Bread and Boiled and Drained Broccoli have similar amounts of Magnesium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Oatmeal Reduced-calorie Bread has 6 times more Energy, 8.5 times more Fat, 7.6 times more Saturated Fat, 25.3 times more Omega 6, 6 times more Carbohydrate and 3.2 times more Protein than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.9 times more Omega 3 than Oatmeal Reduced-calorie Bread.
• Both Oatmeal Reduced-calorie Bread as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.